Q and A with Scot Mendelson

Whatsup guys, I just joined a week ago and had a big misc. thread and the powerlifters redirected me here. Shoot me your questions and I'll do my best to answer every one of them. I will have bench press videos, in depth routines and diet advice for every stage and type of lifter on my website that will be up and running the friday after this one. If anybody is located in the Los Angeles region I also have a gym Mendelson FIT Systems located at 9180 Kelvin St. Chatsworth, CA, 91311. Feel free to drop by and come train with the team!

Sweet..i don't remember if you answered this in the misc thread, but whats your general opinion of the incline bench press, do you use it often? and is it as effective as flat bench in strength building.

Sweet..i don't remember if you answered this in the misc thread, but whats your general opinion of the incline bench press, do you use it often? and is it as effective as flat bench in strength building.

Incline press is great to build strength and build upper body mass. I don't do it anymore, I can't risk a rotator cuff injury and it doesn't improve my flat bench like going heavy on board presses does

Originally Posted by JacobRothenberg

Hi Scot, thanks for joining and giving us some of your time.

What do you think are the most important setup/form techniques for shirted benching, generally speaking?

With an open back shirt, what adjustments to the sleeves & shoulders do you like to use?

All of the measurements are custom fit to your body. The arm measurements should be tight. The chest measurements differe according to the amount of weight to touch. You want to have a lot of triceps support. That's why the arms should be so tight

been thinking about a particular routine which is ed coan's bench routine (watched his bench vid from back in the day). but, only problem is i havent lifted heavy in over 2 years on any main lift (cant do squats or deads anymore, scoliosis in the lower back sucks). question is, should i hop on ed's bench routine or go for starting strength instead?

BTW, i will be coming back from a torn labrum after march 13th. a big reason why i'm torn between both these routines.

Hey scot,
You probably get this question a lot, but being that you're a big bencher, what can i do to bring my bench up? Benching has always been one of my weak points and would love to increase my bench.

Would you be a gentle giant and critique my PL routines through private messaging?

do u do alot of upper back work to balance out your upper body?
also do u do any type of cardiovascular training?the reason i ask is i am assuming it takes alot of oxygen to power all the muscle mass u have,and it would seem like u would need to work your lungs to be able to power it all.(just a theory)

I have recently set my bench back a significant amount as I found myself bouncing off my chest. I am trying to completely rid myself of this bad habit yet am having difficult controlling the bar on the descent - what advice do you have regarding bar control?

A video of my form is below, pressing a very embarrassing weight of 3x5x245 which proved moderately difficult. Any other help regarding my form would be very much appreciated. Among other things, I am curious if I have a poor arch and am taking too long between reps.

Finally, I apologize if this is a silly question or something far too general to ask: what type of programming would you advise for someone of a ~315 bench? I only have 1.5 gym days devout to pressing, so I'd like to make the best of it.

Best,
Kyle

But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. - Isaiah 40:31

been thinking about a particular routine which is ed coan's bench routine (watched his bench vid from back in the day). but, only problem is i havent lifted heavy in over 2 years on any main lift (cant do squats or deads anymore, scoliosis in the lower back sucks). question is, should i hop on ed's bench routine or go for starting strength instead?

BTW, i will be coming back from a torn labrum after march 13th. a big reason why i'm torn between both these routines.

That's a tough question because I have no idea where you stand physically. I would start up with a beginner routine then slowly work your way back up. Preventing injury is so important and jumping into an advanced routine after being stagnet is a great way to reinjure yourself

Originally Posted by Notsostrongnick

Hey scot,
You probably get this question a lot, but being that you're a big bencher, what can i do to bring my bench up? Benching has always been one of my weak points and would love to increase my bench.

Would you be a gentle giant and critique my PL routines through private messaging?

What are your thoughts on working with bands and/or chains?

Bands and chains can be great and are used by a lot of lifters, but I don't incorporate them into my routine. I will have a website up by the end of this week that will have a section for critiquing lifts and show bench routines for every type of lifter

So you have the same bar path, grip width, etc. whether you're wearing a shirt or not?

Bar path is going to be different between the RAW and shirted bench. I can bring the bar lower on my body when I have a shirt on

Originally Posted by kinggorilla

do u do alot of upper back work to balance out your upper body?
also do u do any type of cardiovascular training?the reason i ask is i am assuming it takes alot of oxygen to power all the muscle mass u have,and it would seem like u would need to work your lungs to be able to power it all.(just a theory)

I do pulldowns and bent over rows occasionally. If you are benching like a powerlifter correctly, you are using more back and triceps then pecs so that is not an issue for me. I don't do too much cardio either but occasionally will go bike riding or hit the eliptical.

Originally Posted by likkuid

Hi Scot,

Thank you so much for your offer to help.

I have recently set my bench back a significant amount as I found myself bouncing off my chest. I am trying to completely rid myself of this bad habit yet am having difficult controlling the bar on the descent - what advice do you have regarding bar control?

A video of my form is below, pressing a very embarrassing weight of 3x5x245 which proved moderately difficult. Any other help regarding my form would be very much appreciated. Among other things, I am curious if I have a poor arch and am taking too long between reps.

Finally, I apologize if this is a silly question or something far too general to ask: what type of programming would you advise for someone of a ~315 bench? I only have 1.5 gym days devout to pressing, so I'd like to make the best of it.

Best,
Kyle

Read my routines for advice on benching. In regards to bouncing, many people think this cheating method will up their bench but that is a myth. If you learn the proper way to bench, bouncing is counterproductive. The best way for me to describe it is like an elastic band. When I bench, my back is bound up, triceps are tight and tucked in so when I hit that stick point, my whole body is so activated and bound up that I incorporate leg drive and put more effort towards the triceps and the weight comes up with ease.

Many of the world's best bench pressers are former bodybuilders (yourself included). Is there anything power lifters can learn about bench training from bodybuilders?

Also what are your favorite upper back exercises? Do you do any rotator cuff prehab/rehab and if so which exercises do you like best?

Also when you tore your rotator cuff how often did you ice it?

There is nothing to learn from bodybuilders bench presses besides how to rip pecs/rotator cups with efficiency. Don't get me wrong, if you are trying to develop your chest that is the way to do it, but I am 42 years old and can't afford a tear. Bent over rows is my favorite back exercise.

Originally Posted by Mustardteeth

First of all thanks for using your time to help.

My question would be if there is a reason why it's so damn hard to increase the weight on the benchpress? I have a weak upperbody anyway but I can't seem to increase the weight even on low weigth.

Ever heard of people that got serious problems to increase the working weigth?

It all comes down to technique. You need to learn the proper form and you should have no problem putting on weight if your diet/sleep/and training is on point.

Originally Posted by wheelerx50

My question: Do you promote lifting until failure every session?

Not at all. We lift incredibly hard but you need to be able to get your work sets in. If you go till failure without assistance, that hinders your next work sets.

Originally Posted by rageen8

How do you feel about reverse grip bench press

It sucks

Originally Posted by tmonkey

i am thinking scot does not know how to sub a thread yet

Explain please

Originally Posted by nsurdis

Hi Scot, what's your feelings on % of opener to warm up with on meet day prior to your first lift?
From what understand its best to do dynamic efforts during warm up rather than heavy?

Top right click "thread tools" 3rd option
For your notification type, I would pick "through my control panel only" cause if you picked email, your inbox will probably explode.
Then whenever you want to check you just click on "user CP" at the top left and it will tell you if there's a new post
In "User CP" at the bottom it shows all the threads you've started so far.

My question. Sorry I'm such a noob but if benching correctly means I will use more of my back and triceps instead of pecs does that mean I should be using a closer grip to increase my max?